1.) Ketchup
10 rounds for time:
10 Pull-ups
20′ Bear Crawl
10 GHD Sit-ups
*2.) 3 Back Squat EMOM for 6 minutes @ approx 75%
*3.) 15 reps Muscle Snatch, add load each round establishing 1RM
note: If you’ve never done or have questions grab a coach.
*4.) EMOM for 5 minutes
10 Deadlift @ 225/155lb
5 Box Jumps 24/20″
*5.) 7 minute cap
100′ Handstand Walk (10′ segments)
Every time you break complete 5 Handstand Push-ups
*6.) 10-9-8-7-5-4-3-2-1
Strict Toes to Bar
Hand Release Push-ups
Then 5 minutes up the ladder
1-2-3-4-5-6-7-8-9-10
Push-ups
Sit-ups
10 rounds for time:
10 Pull-ups
20′ Bear Crawl
10 GHD Sit-ups
*2.) 3 Back Squat EMOM for 6 minutes @ approx 75%
*3.) 15 reps Muscle Snatch, add load each round establishing 1RM
note: If you’ve never done or have questions grab a coach.
*4.) EMOM for 5 minutes
10 Deadlift @ 225/155lb
5 Box Jumps 24/20″
*5.) 7 minute cap
100′ Handstand Walk (10′ segments)
Every time you break complete 5 Handstand Push-ups
*6.) 10-9-8-7-5-4-3-2-1
Strict Toes to Bar
Hand Release Push-ups
Then 5 minutes up the ladder
1-2-3-4-5-6-7-8-9-10
Push-ups
Sit-ups
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Bruce Hoffort
Cold day #7
Dad always thought laughter was the best medicine, which I guess is why several of us died of tuberculosis.
13
3
Wonder if you will be golfing later... 😂🤔
Haha. Just making sure. :)
Dude, I worked out. It just wasn’t pretty..
Danielle Sherman
Woke up to alarm, turned off alarm, rested eyes for I swear 1.4 seconds, woke up 45 minutes later
I guess it's a rest day! See you all tomorrow morning
14
2
james macco
12:26
BS @ 225# Did all the EC ab work with Buntin. All. Of. It. Beach ready!!
13
0
Jennifer McFall
3x5 Ohs @ 85lb. Sohs squat 3x3 @35lb. 2 rounds 16 min cap: 15 ohs @65, 5 mu, 25cal row, 15 sdhp @ 65lb, 5 hspu. 13:10 ( 25lb plate + abd mat and low ring mu)
2nd WOD: 40min AMRAP partner. 400m run, 40 DB snatches (35lb), 40 bar over burpee, 40 HPC (65lb), 40 DU, 40 and mat su. 3 rounds + 13 db snatches #6 RX 15:06, slow at t2b
9
0
Justin Peterson
9:24
315lb back squats. Fun EC at 10:15 Open Gym: 10 min AMRAP 100m Run 20’ UB HS Walk 6 Alt. DB Squat Snatch 50lb 3 MU into 5 Ring Dips (6+20’ HS Walk)
7
0
Megan Vogel
17:25
Butterfly work. 👍🏻👍🏻 185# BS, DL/BJ, handstand prac, + shoulder mobility
14
1
I worked out, it just wasn’t pretty...
Paula Soletski
5 rounds: 15 thrusters 55#, 15 bar over burpees, 30 du, 15db cleans r,, 15 sb cleans l 20#. 23:49. At Crossfit Origins AZ
10
0
Pauly VanderKelen
"Rest Day" = Cleaned garage in preparation for the MLW-4 :)
Completed on 5/19/18 in 10:45 with unbroken movements
0
0